Fats – types and benefits for the body

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-01-16

I believe everyone is aware of the fact that with excessive consumption of fatty foods, weight starts to increase. Many naively think that the solution to this problem is nothing other than eliminating fats from their diet. And thus begins the "diet" of vegetables, buckwheat, fruits, and similar foods.

But it's not that simple! Everything in nature is designed for a reason, and fats are no exception. The human body cannot exist without them. If we completely eliminate all fat, we will simply die!

Fats are essential building materials for our bodies and are part of cell membranes (cholesterol). Fats form the sheaths of nerve fibers and are included in many hormones (including sex hormones). They help us absorb fat-soluble vitamins A, D, E, which are crucial for the beauty of our hair and skin.

There was even a study where the first group of subjects consumed a diet with a normal amount of fats for a month. The second group consumed only fat-free products. As a result, the weight of the first group remained the same, and some even lost weight. In the second group, weight increased by 1.5 to 2 kg. This effect is explained by the fact that although the diet included products with minimal fat (yogurts, cottage cheese, muesli, etc.), other parameters were not taken into account. For example, the amount of sugars and starch.

As a result, the excess amount of carbohydrates was turned into fat stores through complex biochemical processes. Therefore, such "fat-free" diets are not beneficial at all.

Fats are chemically composed of glycerin and fatty acids. The biological value for us lies specifically in fatty acids, which differ from each other and play various roles in our body. Fatty acids are categorized as saturated and unsaturated.

Unsaturated Fatty Acids

Among unsaturated fats, omega-3 fatty acids are of great importance for our body. They must be obtained through diet, as some of them are not synthesized in the body and are therefore essential. Sources of omega-3 fatty acids primarily include fatty fish (salmon, trout, mackerel, herring), fish oil, seafood (mollusks, crustaceans, algae), and certain oils (flaxseed, mustard). What makes omega-3 fatty acids so valuable for us? Here are some reasons:

• Omega-3 fatty acids primarily act on triglycerides, preventing cardiovascular diseases.
• They prevent the formation of blood clots.
• They contribute to the production of hormones such as serotonin and dopamine in specific areas of the brain.

Serotonin induces feelings of calmness and happiness. A deficiency can lead to depression, anxiety, feelings of sadness, and fatigue.

Dopamine affects mental sharpness as well as the ability to feel pain and pleasure.

In addition to omega-3 fatty acids, it's important to include foods rich in omega-6 fatty acids in your diet. These include oils (olive, sesame, pumpkin, sunflower). Without omega-6 fatty acids, our body would not be able to produce prostaglandin E1 — one of the most critical protective agents in combating premature aging, heart diseases, cancer, arthritis, and other ailments.

It is crucial to ensure that the intake of omega-3 fatty acids is as high as possible, while the intake of omega-6 is minimized. This is because they compete for the same enzymes, and omega-3 fats have difficulty realizing their beneficial properties in the presence of an excess of omega-6.

It's best to alternate plant oils in your diet but to primarily use high-quality unrefined olive oil. Do not cook with these oils, as heating them produces toxic compounds. They should be used to dress vegetable salads. An intake of 10-20 g of vegetable oil is quite sufficient to maintain balance.

One of the essential unsaturated fatty acids I'd like to mention is arachidonic acid. It is found in pork lard. Arachidonic acid not only is a component of cell membranes but also forms part of the enzyme in cardiac muscle and participates in normalizing cholesterol levels. It is no coincidence that the daily menu of members of the Central Committee of the Communist Party of the Soviet Union included 10 g of subcutaneous pork fat.

Saturated Fatty Acids

Saturated fatty acids are those found only in animal products: meat, animal fat, dairy products (including chocolate and other confectionery that contains milk).

Saturated fats provide energy to the body. But moderation is key. The ratio of animal fats to plant fats in a rational diet is: 70% animal and 30% plant fats.

The recommended intake of total fat for a person without obesity and with a normal weight should be 25-30% of the total daily intake of all foods. For a man not engaged in physical labor, this amounts to 95 g of fat. The average norm for women is only 70-80 grams.

A patient undergoing treatment for obesity and overweight should reduce fat intake to 30-40 g per day. These are average values. Each individual is unique, and many parameters must be considered: gender, age, level of physical activity, etc.

I hope my article proves helpful to you and aids in forming a balanced diet.